This complex will properly load your hips without any burden, and will also speed up your heart rate and help you burn a lot of calories.
How to do the workout
The complex consists of the following exercises:
- Mini-squats with an incline and a turn.
- Double lunges with a back swing.
- Wide squats with a release on the toes.
- Side lunges touching the floor.
- Single leg glute bridge.
Set a timer for interval training and do each exercise for 30 seconds and rest for 10 seconds in between. After completing one circuit, rest for 60 seconds and start over. Do three circuits if you’re just starting out, and five if you have some experience with strength training and want to get better at strengthening your legs.
For the second and fifth exercises, do an interval on each leg. That is, first perform a double lunge on your right leg for 30 seconds, then rest for 10 seconds and do half a minute of double lunges on your left leg.
How to do the exercises
Mini-squats with tilt and turn
Squat down until your thighs are parallel to the floor, place your hands behind your head and straighten your back. Swing downward in a small amplitude, and then turn your body to the side and touch your hand to the opposite foot.
Pulse again – up and down – and turn in the other direction. Alternate turns with slight rocking and do not stand up until the end of the interval.
Double lunges with back swing
Lunge forward, swing up and down twice in this position, and then straighten up and swing back with your back leg.
After this, lower yourself into a lunge again, do a double pulse and lift with a swing. Make sure your back remains straight, and when lifting and lowering, do not hit your knee on the floor.
Wide squats with toes out
Spread your legs wider than your shoulders, turn your feet to the sides. Squat until your thighs are parallel to the floor, then rise onto your toes, place your heels on the floor again and straighten up.
Side lunges touching the floor
Lunge to the side, tilt your body and touch your hand to the floor next to your foot. Alternate sides.
Single leg glute bridge
Lie on your back, bend one leg and place it on your heel, and straighten and lift the other. Place your arms along your body.
Raise your pelvis until your hip joints are completely straight, squeeze your buttocks, and then return to the starting position.
Do 30 seconds on one side, rest for 10 seconds, switch legs and work for another half a minute.
Share your impressions of the training. Which exercise was the most difficult?
Have fun training 🧐
